Find YOUR strong

Navigation

Tag Archives: emotional eating

Post navigation

I believe we all have them – we just may not be aware of them: Trigger foods. These are foods that lead us to eat mindlessly, to binge or simply overeat, to eat without ever feeling satiated (or satisfied), or to restrict eating. I became aware of a trigger food for myself last week: Starburst Jelly Beans.

Danger!

I have known that I LOVE Starburst Jelly Beans. They are the only jelly beans I like and they have become my favorite springtime treat. When I saw the Fave Reds in the store – I just had to pick some up. The problem? I am not able to eat them in moderation. The jelly beans – I know now – are a trigger food for me. (I should know that red means danger!)

Emotional eating triggers

Not the topic of this post but worth mentioning are situational triggers. These are the triggers we are most familiar with and most often encouraged to identify. Examples of these triggers include:

A bad day at the office or at home

An argument with a loved one or friend

Tiredness/exhaustion

Not feeling physically well

Identifying trigger foods

It is not always as easy as it may seem to identify trigger foods. Sure, some of us know it is chocolate, or chips. But what about dairy? Or how about coffee – do you always need something sweet in addition to your hot coffee? This might be a trigger.

In order to manage your triggers (food or situational), you first have to know what type of eater you have become. There are several types of eaters: Mindful eaters, mindless dieters, mindless over-eaters, mindless under-eaters, and chaotic eaters. This is a commonly used checklist to help you identify what type of eater you are.

Check all that apply:

Mindful Eater

All foods in some moderation. Flexible about eating

Student of nutrition. Aware of nutritional needs. Able to meet body’s needs

Obsessed about calories, fat grams, and other single components of food

Worries a lot about weight

Has high self-image when hungry

Isolates self instead of eating with others—has an excuse not to go to lunch

Fears loss of control

Desires perfection—always trying to obtains

Eliminates certain food groups to save on calories

Mindless Chaotic Eater

May purge to compensate for overeating

Has major swings in weight

Will make large purchases of food and will restrain from eating—perceived binge

Make over exercise to make up for overeating

Thinks critically about self

Uses food to cope with negative self-image

Uses food to “tune out” or “numb out”

Feels empty or lonely a majority of the time

Eats while multi-tasking

Seldom feels full

Mindfulness

Mindfulness is critical to identifying triggers. Are you prone to bingeing only on chips? Chips may be a trigger food. This could be ANYTHING for anyone. Trigger foods are usually sweet or salty – as these most significantly effect the rewards center of your brain.

Yes, undesirable eating behaviors – undereating or overeating – are often preceded by emotional situations or triggers. But sometimes, the foods themselves can be a trigger to start eating and not stop. It is also important to note that these are not always unhealthy foods. For example, peanut butter is a trigger food for me and I must be incredibly mindful when I consume it.

I am a recovering binge eater. I say recoverING rather than recovered because it is a weekly – sometimes daily – battle. I believe it will be a long battle. I have been shrugged off and disregarded when sharing this fact with others – being told that I am fine and there is nothing. Please know, this rejection is the worst reaction you can ever have to someone who is forthcoming about such behaviors. Luckily, I am excessively independent and this didn’t effect me in anyway other than temporarily reducing my desire to increase my interdependence (which is critical to becoming a highly effective individual according to Stephen Covey).

Coming from a long ancestral line of addicts known for episodes of binge drinking – I am genetically susceptible to addiction. This is not an excuse, this is a heightened awareness of what to watch for. After a period of binge drinking – and developing a fear of becoming an alcoholic – I eventually replaced alcohol with food. You might say, but you are not overweight. I once was. Further, my binges did not occur every day (though there were periods of consecutive days) and I maintain an incredibly high level of physical activity (often compensatory).

Food = comfort

My most frequent binges occur when I am under the most stress. I eat for comfort. I eat because it was one thing that I still had complete control over when I feel like everything else around me is falling apart. I eat because food tastes good. I eat to stay awake to get through work demands. I eat for the temporary benefits of increased energy and improved mood. Some individuals might now say that I have shifted to finding comfort with coffee – I may assess this at a later date! I did come to realize that I binged for comfort and I was not satisfied with this behavior, not at all.

Do you eat for comfort? Is it excessive?

Awareness

How do you stop an undesirable behavior? First, you need to be aware of the behavior. Second, you have to want to change. For a long time, I had no idea that I was bingeing – because in today’s society binges have become a norm and many individuals even binge at every meal. It was when my mind began towards thoughts of compensatory behaviors – specifically purging – thatI knew something had to change. I sought professional help – while this may not be necessary for everyone and I am not promoting it as such.

Are you aware of existing problematic eating behaviors?

Environment & triggers

My most dangerous times are periods of sadness. Specifically when I am disappointed in myself or life. Sometimes this is the result of comments other people make – but more often than not it is the result of my negative self-talk. Therefore, it is critical to catch these negative thoughts early, before they can dwell in my brain and set themselves as real. I use a dysfunctional thought record (DTR) to monitor these thoughts on a semi-regular basis.

Another trigger for me is hunger – I cannot let myself become hungry. This is one reason I tend to gain weight when training for endurance running – it makes me hungry. If I allow myself to reach the point of stomach grumbling, it is likely that I will excessively eat.

Do you know your triggers?

Self-monitoring

I tell all of my clients – log your food. Write down everything you eat. EVERYTHING. Often times, writing down everything you eat can be enough to increase your awareness and ultimately change problematic eating behaviors. It can be enlightening to see on paper exactly what you eat. Other times, simply writing it down is not enough.

There are numerous additions and modifications that can be made to a food log. Struggling with compensatory behaviors? Begin tracking the engaging in and thoughts of performing these behaviors within your food log – it is important to know the time it occurs and what you may have eaten as either or both can be triggers.

I like hand writing my food log – as opposed to using an app or online system – because I can add whatever I want. I astrick any consumption that I feel is excessive. I highlight anything that I perceive to be a binge.

Other things to monitor include but are not limited to:

Context – where did you eat and who were you with?

Mood (& feelings) – what was your mood prior to eating?

Thoughts – what were your thoughts prior to, during, and after eating?

Physical pain & illness – did you have a headache, sore muscles, a cold, etc?

Weather – Sunny or cloudy? Warm or cold? Humid or dry?

I recently wrote about the Recovery Record app, which allows you to track all of these factors and more! I find this app to be one of the best and most useful I have ever seen. And best of all, it does not track calories (unless YOU do it independently). I do not promote tracking caloric intake nor expenditure.

The bottomline

Often times, what you eat is not the determining factor of weight loss or maintenance. When and how much, along with your psychological state, can significantly effect digestive processes and your ongoing psychological state. External and internal stressors have a powerful impact on our eating behaviors.

Further – you cannot spot a binge eater. They come in all shapes, sizes, and socioeconomic backgrounds. There are more of us out there than you may suspect. Be kind to those who express concern with eating – because more than likely there is something going on inside.

For those who may suffer from binge eating – you are not alone. This does not make it easier, but it is always nice to know when you are not alone.

To love yourself right now, just as you are, is to give yourself heaven. Don’t wait until you die. If you wait, you die now. If you love, you live now. – Alan Cohen

Often times, when we discuss love, it is in relation to our connections with others. We give love anthropomorphic tendencies, describing its ability to create harmony, whether through our own personal connections or a universal exchange (that links all persons in a global community). Discussions regarding self-love are relegated to conversations relating its pertinence in the face of limited self-worth. The implicit necessity of loving one’s self is paramount in establishing worthwhile connections with others.

Since this blog is about health & fitness, I will tailor this entry, relating self-love to my weight loss journey.

Last summer I began a journey towards health & fitness, though my immediate goal revolved around losing a tremendous amount of excess weight, my exigent goal was to learn to love myself. My excess weight was a reflection of my inner turmoil, my struggle to find acceptance (a struggle I presumed to be externally founded…. thereby, extrinsically resolved). I assumed that loving myself would be a natural effect of changing the way I looked physically. By changing my appearance, I would become more acceptable to others, allowing me to become more acceptable to myself. This change would provide an avenue for me to establish connections with others (at that point I was socially isolated, spending tremendous amounts of time alone with limited social interactions) and increase my self-efficacy (believing I could accomplish the many goals I had set for myself). To a degree these presumptions were accurate. I have changed the way I look, I am more appealing to others and have a greater sense of comfort in my physique, but that has not translated itself into increased self-worth.

There is still a sense of lacking and deficiency. As I strive towards attaining what I believe to be the “perfect body” (for myself), I constantly have to face the impact of my limited self-worth. I am faced with the unhealthy habits I’ve developed, as I strive to love myself . . .. having formerly “loved” myself with food. I developed a reliance on food to cope. In the absence of self-acceptance and social relationships, food became an ally. In losing weight, the foods I formerly relied on for comfort have become an enemy. They no longer provide me with the same semblance of peace or “happiness”. I have come to realize that my perception of myself is highly correlated to all of my struggles, I have to resolve my intrinsic feelings of worth, so that I may find the acceptance I long for. The lack of connectedness I feel with others is greatly attributed to the lack of connection I feel with myself. Changing my physiognomy has not changed the pertinence of answering these issues.

I have to learn to love myself, to be comfortable in my own skin, to appreciate who I am. I have to become whole. I have to learn to live, because I’m tired of feeling dead to myself . . .. not knowing or appreciating the characteristics that make me a worthwhile individual. It’s exciting, this concept of self-discovery. But this undertaking is by no means easy. This process has been laden with valleys and peaks. It requires changing my mind, literally. Reframing thoughts, addressing hurts, and examining fears. Exchanging unhealthy behaviors that were once associated with loving myself for behaviors that truly reflect love for myself. In doing so, I am hoping to experience the tranquility that comes with loving one’s self. Partaking in the ubiquity of love, as it connects me to those I care for.

I am grateful for those who are willing to love me along the way, as I learn to love myself.

Our culture is obsessed with food. The taste of food. The quantity of food. When we invite guests into our homes, we offer food. Most guests even expect food! Companies promote team building with ‘pig out’ days. You can buy food anywhere and everywhere. There’s food when you go to church, the bank, for an oil change, and even at most gyms. How can you not think about food?

Having suffered through seasons of obsessive thoughts and disordered eating behaviors, I know what it is like to think about food nonstop. As a health and fitness professional – I have tested every diet and meal plan I have ever asked a client to use. Restrictive diets (such as no carb) elicited the most time spent thinking about food – I was ALWAYS hungry! Periods of depression also elicited food thoughts – for food was my quick and easy comfort.

The media’s role

The average person watches 5 hours of television a day – bombarded by food advertising (sad!). Approximately 40-50% of television commercials are for food products, or 10 to 15 commercials every hour. 90% of these are for junk foods (Kaiser Family Foundation). We are exposed to 50 to 75 food commercials each and every day! And we cannot point the finger at just one group. Advertising comes from all levels in the food chain – issued by manufacturers individually or as a group, by a marketing board representing a generic product, and by wholesalers, retailers, and distributors. (Unfortunately, you rarely see a commercial for real food).

Further, most food advertising is targeted at women, the main buyers of food in the household. As children are recognized as important persuaders, they are also targeted. Food advertising does reflect changing food tastes, diet, and dietary habits. The extent of the references to nutrition, health claims, and weight loss has increased in recent decades. Research has indicated that there was an increase in references to health and weight loss in advertisements for hot and cold cereals, bread and cake mixes, frozen and pre-prepared entrees, peanut butter, canned and instant dry soup, and carbonated beverages. Regardless of the product – what is the obsession? More and more products are supposedly better for you – more protein, more fiber, and simply more to think about!

Your relationship with food

It is normal to think about food, but excessive thoughts could indicate a problem. How much time do you spend thinking about food and weight? Reiff and Reiff (1998) found that

Individuals with a normal or healthy relationship with food thought about food 10-20% of the time.

Individuals who were dieting or with disturbed eating reported thinking about food 20-65% of the time.

Individuals with a clinically diagnosed eating disorder reported thinking about food 70-110% of the time! How can you think about food more than 100% of the time? You dream about it – – –

Talking about and thinking about food and weight has become an accepted part of our culture. We surround ourselves with food. Being social = having food. I would go as far as to say that we love ourselves with food. What does that then mean about our culture’s relationship with food? In any eating disorder treatment program normal and accepted table conversations are taught. Inappropriate topics, such as those focused on food and weight, are redirected and not allowed. Further, lingering around the table or kitchen is not allowed.

Misplaced focus

We have become so focused on weight that we completely forget about health and the fact that health and weight are not synonymous – you do not have to be thin to be healthy. When you allow yourself to become overly hungry, you are setting yourself up for a binge later. When you are hungry, you think about food because you want the feeling to dissipate. The marketing and advertising also has us so confused about what is good for us – or better for us than anything else is – that we are forced to think before making what should be a simple decision (e.g., real food).

In addition, being healthy does not mean that you necessarily have a healthy relationship with food. I am recovered from a season of nearly 3 years of an unhealthy relationship with food – all the while a healthy individual. A healthy relationship with food is one that includes balance, variety, and moderation. It allows freedom and flexibility with your food choices. It honors your hunger and fullness cues – you eat when you are hungry and stop when you are full. No anxiety, stress, or attention focused on food or your body.

Strategies to thought reduction

Eat often. One key to avoid thinking about food is to avoid hunger. By eating every 2-3 hours, you maintain healthy balances and you are less likely to think about food, what or when you will eat next, etc.

Planning. The best strategy is to have a plan. Use Sundays to plan out your meals and snacks for the week. If you can, prepare as many as possible. This reduces the frequency of thoughts by eliminating questions like “what will I eat?”

Rules and guidelines. I thrive on rules. You may thrive on having guidelines – which can be perceived as being more flexible. For example, I will not go to the grocery store for only one item. And I keep all food behind a door (see#6).

Control your senses of taste and smell. The aroma of food can trigger a powerful urge to eat – even if you are not hungry. Pop a mint, hard candy, or cough drop into your mouth. It will overwhelm your taste buds and blot out other scents, ending the food craving almost immediately.

Everything in moderation. What do you crave? A healthy relationship with food means that nothing is off limits. Telling yourself that you cannot eat something just increases thoughts about it. I love ice cream – so I allow myself a small amounts of ice cream on a semi-regular basis.

Are you hungry or bored? Individuals tend to gain the most weight when they have the least amount to do. So, when you are tempted to munch, replace the boredom-induced food thoughts and mindless munching with a purposeful activity such as running an errand or calling a friend.

Keep food out of sight. Food kept on the counter in a clear glass jar gets eaten quickly – – – that same food stored in the pantry lasts much longer. Likewise, foods placed at eye level in the front of the fridge will seem to call your name—so put your fresh produce there!

The bottomline

If you are dieting and you cannot stop thinking about food, then it is not the right diet for you. (Not that I encourage dieting at all.) If thoughts of food are disrupting your life – then maybe it is time that we chat!

I have an unhealthy relationship with food. I have tendencies towards emotional eating and binge eating. I cannot tell you the last time I had a serious bingeing episode – it has been more than six months but less than a year. But I work at it! Distractions, such as reading my Bible or other texts, appear to work the best for me. Unfortunately, emotional eating – such as gravitating towards unhealthy comfort foods or mindless munching – is a regular occurrence.

GOAL 4 – Make peace with food

In 2013, I will increase mindfulness and implement the use of old or new habits in place of emotional eating behaviors. I will find comfort in life! Certainly not the most well thought through of my goals, and I will work on that. One strategy will be to utilize real-time self-monitoring to track not only my dietary intake; but also, my associated thoughts and feelings.